DAY 1: Strength Workout A

Equipment needed: a dumbbell (50 pounds for men and 25 pounds for women are good weights to start, but go as light or as heavy as needed); a box, step, or bench (optional)

Time: 30 minutes

Directions: Perform the following exercises in order, doing one at the top of every minute. If you finish your reps before the end of a minute, use the remaining time as rest. Take the full fifth minute to rest. That’s 1 cycle. Do 6 total cycles for a 30-minute workout.

Minute 1: front plank hold progression, 30 seconds

Minute 2: dumbbell goblet squat, 10 reps

Minute 3: dumbbell single-arm floor press, 10 reps (5 per side)

Minute 4: dumbbell kneeling single-arm row, 10 reps (5 per side)

Minute 5: rest

Tip: For a built-in warmup, use a lighter dumbbell during the first one or two cycles.

Tip: Once you can hit all of the prescribed reps for every cycle, increase the weight by 5 to 10 pounds.

Optional muscle-building finisher: 10 minutes of alternating stepups

BJ GaddourBJ Gaddour serves as the Fitness Director for the Men's Health brand.

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